Curried Butternut Squash Soup Recipe

I love this recipe from my friend Denise Pasquinelli @ I have the fondest memory of sharing nature’s bounty of yummy food prepared with Denise in the forests of North Carolina while camping 🙂 <3 

I have adapted it a bit to suit my lifestyle and ease with butternut squash. Recently had a request to share the recipe after sharing on our Devine Strength & Physiotherapy Facebook page. 

So, here it is! 


Hope you enjoy! 


  • 1/2 onion, chopped
  • 3 TB curry powder
  • 1 large butternut squash,cut in half and scoop out seeds (keep for your garden!) 
  • 1 apple, peeled and chopped into cubes
  • 1 can coconut milk
  • Seeds from the butternut squash, for toasting
  • 2 TB Coconut oil
  • Olive oil for drizzling


  1. Preheat oven to 400 deg F. 
  2. Cut butternut squash in half, length wise. Or however you feel most comfortable as they are slippery awkward shaped suckers. 
  3. On a cookie sheet, cover hollowed squash halves in EVOO then place with scooped side down. Bake 40-60 min on 400F. Keep seeds aside to grow more in your garden or see optional below to add toasted seeds to your soup. 
  4. With 10 min left for squash, add onion and coconut oil to a pot and sautée until onions begin to turn translucent.
  5. Add 1 tablespoon of the curry powder to the onion mix.
  6. Once squash is done scoop out squash and continuously add chopped squash to the pot. Turn heat to medium low and cover with a lid. Remember to keep the seeds!
  7. Once all the squash is in the pot, add about 1/2 of coconut milk and another Tablespoon of curry powder.
  8. Skin and chop the apple and add to the pot.
  9. Add the rest of the coconut milk,(you may want to reserve a splash for a drizzle on each serving) the final tablespoon of curry powder, and simmer on low for 10-20 minutes.
  10. Option: While the soup is simmering, toast the squash seeds. Rinse seeds thoroughly of squash bits, and spread evenly on a cookie sheet. Bake in a 350 degree oven for 10 – 15 minutes, or until seeds are browned and toasty.
  11. Once the soup has cooked a while, and the squash is disintegrating, use an immersion blender to puree some of the soup to your texture liking. I prefer a chunkier squash soup.Om nom nom.  option:pour about half of the soup into a food processor or blender and process until creamed. Add the creamed portion back to the pot. Add 2 cups water and return to a simmer.
  12. Serve immediately, or let settle to room temperature, or even chill it.
  13. When serving, sprinkle a few toasted squash seeds on each bowl for a tasty crunch! Or add some green. Pictured here with parsley from our garden. 

*Save your seeds for your next growing season.

 “Growing your own food is like printing your own money.” Gangster Gardener, Ron Finley